Partner WOD

By: 0

RCCC - BurnerView Public WhiteboardWarm-up:40 Seconds Push-up to Down Dog :20 Seconds Romaninan Deadlifts Deadlifts :40 Seconds Active Spidermans :20 Seconds Hang Power Cleans Front Squats :40 Seconds Active Samson :20 Seconds Strict Press Push Press Child’s Pose on Box – 1 Minute Box Supported Ankle Stretch – :30 SecondsConditioning"Baker’s…
Read More

burner

By: 0

RCCC - BurnerView Public WhiteboardWarm-up:45 Seconds Easy Row Active Spidermans :30 Seconds Medium Row Active Samson :15 Seconds Faster Row Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Kettlebell Ankle Stretch – :30 Seconds…
Read More

WOD

By: 0

RCCC - CrossFitView Public WhiteboardWarm-up:45 Seconds Easy Row Active Spidermans :30 Seconds Medium Row Active Samson :15 Seconds Faster Row Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Kettlebell Ankle Stretch – :30 Seconds…
Read More

Burner

By: 0

RCCC - BurnerView Public WhiteboardWarm-upLine Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Toe Walk Heel Walk Active Warmup :20 Seconds Jumping Jacks :40 Seconds Push-up to Down Dog :20 Seconds Quick Single Unders :40 Seconds Toe Touch + Air Squat…
Read More

WOD

By: 0

RCCC - CrossFitView Public WhiteboardWarm-upLine Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Toe Walk Heel Walk Active Warmup :20 Seconds Jumping Jacks :40 Seconds Push-up to Down Dog :20 Seconds Quick Single Unders :40 Seconds Toe Touch + Air Squat…
Read More

WOD

By: 0

RCCC - CrossFitView Public WhiteboardWarm-up:30 Seconds Easy Bike Active Samson Medium Bike Active Spidermans Faster Bike Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Couch Stretch – 1 Minute Each SideWeightliftingSumo Deadlift (1x3)Build to…
Read More

burner

By: 0

RCCC - BurnerView Public WhiteboardWarm-up:30 Seconds Easy Bike Active Samson Medium Bike Active Spidermans Faster Bike Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Couch Stretch – 1 Minute Each SideWeightliftingSumo Deadlift (1x3)Build to…
Read More

WOD

By: 0

RCCC - CrossFitView Public WhiteboardWarm-upLine Drills 1 Minute Row 1 Minute Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers Pigeon Pose – 1 Minute Each Leg Child’s Pose –…
Read More

BURNER

By: 0

RCCC - BurnerView Public WhiteboardWarm-upLine Drills 1 Minute Row 1 Minute Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers Pigeon Pose – 1 Minute Each Leg Child’s Pose –…
Read More